Your personalized nutrition strategy for sustainable results.
Maintenance2,219
Daily Target
2,2190
AggressivenessModerate (~1 lb/week)
MildModerateAggressiveExtreme
BMR=calculating…=—kcal
TDEE=—×—=—
Macro Preset
Protein30%
Carbs35%
Fats35%
Total: 100%
2,219kcal
Protein166g
Carbs194g
Fats86g
Scenario ComparisonClick a row to apply
Level
Daily Calories
Deficit / Surplus
lbs/week
Goal Date
Weight Trajectory~1 lb/week
Current90 kg
Goal80 kg
Reach goal byApr 12, 2026
BMR—kcal/day
TDEE—kcal/day
Daily Target—kcal/day
Weekly kcal Change—kcal/week
Est. Weight Change—lb/week
Days to Goal—days
Protein Intensity—g / kg body wt
BMI——
—Normal
UnderweightNormalOverweightObese
Healthy range: — kg
Meal Distribution
Meal
Calories
Protein
Activity Level Comparison
Based on your current stats — see how TDEE changes across activity levels for each goal.
BMR Formula Comparison
All 4 formulas calculated from your inputs side by side.
Weight Change Projector
Projected weight change over 52 weeks based on your current calorie target.
How It Works
1️⃣
1. Biometrics
Enter your age, height, weight, and activity level. Choose your BMR formula for maximum accuracy.
2️⃣
2. Goal + Macros
Select Cut, Maintain, or Bulk and pick a macro preset that matches your diet style.
3️⃣
3. Your Plan
Review your trajectory, scenarios, BMI card, and meal breakdown — then share or export.
Understanding Your TDEE
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards based on how much you exercise throughout the week. This gives you your TDEE footprint.
How to Use
1
Input Biometrics
Enter your exact age, height, and weight. These determine your true BMR baseline.
2
Set Activity Level
Choose the option that reflects your current weekly movement realistically.
3
Define Your Goal
Toggle between Cut, Maintain, and Bulk to see your dynamic nutrition strategy.
Frequently Asked Questions
What is TDEE and why does it matter?+
TDEE is the total calories you burn in 24 hours, combining your Basal Metabolic Rate with daily activity. It matters because eating at your TDEE maintains weight, below it loses weight, and above it gains weight. It's the single most important number for body composition.
What is BMR and how is it different?+
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE multiplies BMR by an activity factor (1.2–1.9×) to account for movement. BMR is the floor; TDEE is your real daily need.
Which BMR formula is most accurate?+
Mifflin-St Jeor (1990) is the most validated for general populations with ±10% accuracy. Katch-McArdle is most accurate if you know your body fat %, as it uses lean mass directly. Harris-Benedict (revised 1984) is slightly less accurate than Mifflin but widely used clinically. Oxford 2005 was developed for diverse global populations and may be more accurate for non-European individuals.
How many calories for 1 lb/week loss?+
A 500 kcal/day deficit equals roughly 1 lb/week (3,500 kcal ≈ 1 lb of fat). A 250 kcal/day deficit gives ~0.5 lb/week. These are estimates — individual metabolism varies ±10–15%, and early weight loss includes water weight, not pure fat.
Is 1,200 calories ever safe?+
1,200 kcal/day is a clinical minimum floor — below this, meeting micronutrient needs becomes very difficult and muscle loss accelerates. This calculator applies a 1,200 kcal floor and alerts you if your deficit pushes you there. Most people should aim for no more than a 750–1,000 kcal/day deficit.
What are macros and why do they matter?+
Macronutrients — protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g) — are the three caloric building blocks. Protein preserves muscle during a deficit. Carbs fuel performance and training. Fats support hormones and fat-soluble vitamins. The ratio matters for body composition, not just the total.
Does the macro ratio change for cutting vs. bulking?+
Yes. During a cut, higher protein (35–40%) helps preserve muscle while losing fat. During a bulk, carbs can be higher (40–50%) to fuel performance and support gains. Use the High-Protein preset for cutting, Standard or High-Carb for bulking, and Keto if you're following a low-carb approach.
How do I account for exercise calories?+
Use the "Exercise Calories" toggle in the sidebar. Enter your estimated burn from a workout (e.g., 300 kcal for a 45-min run). The calculator will add this to your daily target, showing a net target that accounts for your extra burn. Alternatively, raise your activity level if you exercise consistently every day.
What should I know about Keto macros?+
Keto (5% carbs) puts your body into ketosis — burning fat for fuel instead of glucose. Expect a 2–4 week adaptation period with possible fatigue and brain fog ("keto flu"). Increase electrolytes (sodium, potassium, magnesium) to compensate for fluid loss. Net carbs = total carbs minus fiber, which is what matters for ketosis.
How often should I recalculate my TDEE?+
Recalculate every 4–6 weeks, or after losing/gaining 5+ lbs. As you lose weight, your BMR decreases (smaller body = fewer calories needed). Failure to adjust leads to a stall. Track your actual weight trend over 2 weeks to calibrate — if you're losing faster or slower than expected, adjust by ±100–150 kcal/day.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including exercise and daily activity. It's calculated by multiplying your BMR by an activity factor (1.2 for sedentary up to 1.9 for very active). TDEE determines how many calories you need to maintain, lose, or gain weight.
This calculator supports four validated BMR formulas. Mifflin-St Jeor (1990) is the most widely recommended for general populations. Harris-Benedict (revised 1984) is slightly less accurate but commonly used clinically. Katch-McArdle uses lean body mass for higher accuracy when body fat percentage is known. Oxford 2005 was developed for diverse global populations.
The activity multiplier converts resting metabolism into total daily expenditure. Choosing your activity level honestly is the single biggest factor in accuracy. When in doubt, select a lower level — most people overestimate their activity.
The total calories your body burns in a 24-hour period, including basal metabolism, physical activity, and the thermic effect of food.
BMR (Basal Metabolic Rate)
The calories your body requires at complete rest to sustain vital functions like breathing, circulation, and cell production. Typically accounts for 60–75% of TDEE.
Caloric Deficit
Eating fewer calories than your TDEE, forcing the body to use stored energy (fat and/or muscle). A 500 kcal/day deficit produces approximately 1 lb of weight loss per week.
Caloric Surplus
Eating more calories than your TDEE, providing extra energy for muscle growth during resistance training. A 250–500 kcal surplus is typical for lean bulking.
Macronutrients
The three calorie-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Their ratio affects body composition, energy, and recovery.
Thermic Effect of Food (TEF)
The energy used to digest, absorb, and metabolize nutrients. Protein has the highest TEF (~20–30%), followed by carbs (~5–10%) and fat (~0–3%).
Lean Body Mass (LBM)
Total body weight minus fat mass. Used by the Katch-McArdle formula for a more accurate BMR estimate, especially for muscular or very lean individuals.
Real-World Examples
Example 1
A 30-year-old woman, 5'6" (168 cm), 145 lbs (65.8 kg), moderately active (gym 3–4 days/week), wants to lose weight.
A 500 kcal daily deficit puts her on track to lose about 1 lb per week. With a high-protein macro split (35P/35C/30F), she'd target ~146g protein, ~146g carbs, and ~56g fat daily to preserve muscle during the cut.
Example 2
A 25-year-old man, 5'11" (180 cm), 175 lbs (79.4 kg), very active (weight training 5–6 days/week), wants to lean bulk.
Sex: Male | Age: 25 | Height: 5'11" | Weight: 175 lbs | Activity: Very Active | Goal: Bulk
A 300 kcal surplus supports lean muscle gain of ~0.5 lb/week while minimizing fat accumulation. Using a standard macro split (30P/40C/30F), he'd aim for ~258g protein, ~344g carbs, and ~115g fat daily.
Example 3
A 50-year-old sedentary man, 5'9" (175 cm), 200 lbs (90.7 kg), looking to maintain weight while starting exercise.
At sedentary activity, his TDEE is modest. As he begins exercising, he should recalculate every 4–6 weeks and bump his activity level up, which would increase his TDEE to ~2,400–2,660 kcal depending on exercise frequency.
The Complete Guide to TDEE and Nutrition Planning
Total Daily Energy Expenditure is the foundation of every successful nutrition plan, whether your goal is fat loss, muscle gain, or simply maintaining a healthy weight. Understanding how your body uses energy throughout the day empowers you to make informed dietary decisions backed by science rather than guesswork.
The Four Components of Energy Expenditure
Your daily calorie burn consists of four components: Basal Metabolic Rate (BMR) accounts for 60–75% and keeps your organs functioning at rest. The Thermic Effect of Food (TEF) uses 8–15% of calories to digest and process food. Non-Exercise Activity Thermogenesis (NEAT) covers fidgeting, walking, and daily movement, varying widely between individuals. Finally, Exercise Activity Thermogenesis (EAT) covers intentional workouts. Together, these four components make up your TDEE.
Why Activity Level Selection Matters Most
The single biggest source of error in TDEE calculations is the activity multiplier. People tend to overestimate their activity level, leading to calorie targets that are too high. Someone who exercises 3 times per week but sits at a desk for 8 hours daily is often best classified as "Lightly Active" rather than "Moderately Active." When starting out, choose a conservative activity level and adjust based on actual results over 2–3 weeks.
Matching Macros to Your Goal
Once you know your TDEE, splitting calories into the right macro ratios amplifies your results. During a fat loss phase, prioritize protein at 1.0–1.2 grams per pound of body weight to preserve muscle. During a muscle-building phase, carbohydrates become the priority fuel source, with protein still maintained at 0.8–1.0 grams per pound. Fat should never drop below 0.3 grams per pound, as it supports hormone production and vitamin absorption.
Recalculating and Adjusting Over Time
Your TDEE is not static. As you gain or lose weight, your body's energy needs change. Losing 10 lbs typically reduces TDEE by 100–150 calories. Gaining muscle increases it. Plan to recalculate every 4–6 weeks or after any 5+ pound change. Track your weight trend over 14 days to determine if your current intake matches your goal, and adjust by 100–150 calories at a time rather than making drastic changes.